"Definitely worth the 30 min drive up!"

-Patricia Wang, Diablo CrossFit 

 

 

 



The 7 Sacred Rules at AllStar

At CrossFit AllStar we commit to live the following:

  1. I promise to do my best. My best will vary from day to day, minute to minute. But in that minute I will do my absolute best.
  2. If I can run, I run. If I have to walk, I walk. When I am forced to crawl, I crawl. Then I rest and live to fight another day.
  3. I may struggle, curse and cry but I will never quit.
  4. I will never criticize or beat myself up for what I can't do today. I will just try again tomorrow.
  5. I promise to believe in myself, beginning each workout with the thought that "I can do this!"
  6. I show up to my workouts because I am committed to my health. My commitment to health is an act of self-love.
  7. I acknowledge that my diet is the most important part of my program. The cleaner it is, the better I do.
CrossFit Journal: The Performance-Based Lifestyle Resource

 

Where is CrossFit AllStar? Waimea/Kamuela, Big Island, Hawaii

Saturday
Sep102011

9/10/11

Warm Up

6 Hill Sprints (2@50%, 2@75%, 2@100% effort)

WOD

For time:

25 Walking Lunges

20 Pull Ups

50 Box Jumps (20")

25 Ring Dips

20 Knees to Elbows

30 Kettlebell Swings (2 pood/ 1.5 pood)

30 Sit ups

20 Hang Squat Cleans (35 lb. DB/ 25 lb. DB)

20 Good Mornings (45/35)

30 Wall Ball Shots (20/14)

3 Rope Climb Ascents (Sub. military ladder/ 30 ring rows)

Followed by 30 minutes of YOGA

Everyone finished, and good times had by all!

Friday
Sep092011

9/9/11

 

Marta sees life from a new perspective, Don assists

 

 

Thursday
Sep082011

9/8/11

Arjun demos the bottom position of the snatch

Warm up

1200 m. Run

3 Rounds:

1 rope ascent/ military ladder climb

10 Overhead Squats w/PVC

8 Ring Push Ups

5 Toes to Bar

Skill: Burgener Warm Up/Snatch

WOD

12-9-6 for time:

Snatch

Burpee Pull Up

Then (partition as needed):

100 Leg Raises

100 Good Mornings

 

 

Tuesday
Sep062011

9/7/11 Max. Box Jumps at AllStar

Don May jumps 42 1/2 inches

5AM crew taking charge of the pull ups

11 year old Nalani jumps 30 inches!!!

Warm up

3 Rounds

400 m. Run

1 Handstand Attempt

20 sit ups

20 Knees to Elbows

20 Side Twist

WOD

Find MAX Height Box Jump

Then:

5 Minutes Double Unders

5 Minutes Pull Ups

3 Minutes Double Unders

3 Minutes Pull Ups

1 Minute Double Unders

1 Minute Pull Ups

 

Tuesday
Sep062011

Sep. 6, 2011

Fantastical warm up of:

2 Rounds/ 1min. ea of:

-Row

-Squat Hold

-Plank

-V-up/Navasana Hold

-Handstand Hold

WOD

21-15-12-9-6-3

135#Power Clean

Bar Facing Burpee

THEN: playtime with MAX tarzan bar hold. Arjun Clarry is declared winner with a 2:01 deadhang hold. Pua'ala wins first place female to remain on the bar longest. Way to monkey around!!!!

 

5:30pm class results